The 12 Healthiest Foods for Breakfast and All-Day Energy

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It is a well-known fact that breakfast is one of the most important meals of the day, so make sure it is your first priority when you wake up. Breakfast provides the brain and body with fuel and gets you ready for the day.

However, try to eat something that can really make a difference to your day instead of eating some excess sugar and fat food.

Here are the 12 best foods that you can eat in the morning:

1. Fruit

Fruit is always a good idea to start the day. It is rich in fiber, vitamin, water content, and potassium. For example, oranges are rich in vitamin C, an important vitamin that will boost your immune system.

2. Berries

Berries such as strawberries, raspberries, and blueberries are packed with antioxidants and anthocyanins which improve heart function and slow down the aging of body cells.

3. Eggs

This protein-rich food increases the feeling of fullness, maintains blood sugar levels and reduces the risk of heart diseases. Egg yolk is rich in zeaxanthin and lutein, important antioxidants which prevent cataracts while the abundance of choline promotes brain and liver health.

4. Greek Yogurt

This creamy pleasure is rich in calcium, and its probiotic properties promote a healthy and balanced gut. The conjugated linoleic acid reduces the risk of breast cancer, increases metabolism and promotes overall health.

5. Cottage Cheese

Cottage cheese is loaded with protein which increases metabolism and reduces the strong feeling of hunger, caused by the hormone ghrelin. It is perfectly combined with some eggs and toast.

6. Nuts

7. Oatmeal

Oatmeal is high in special fiber called beta-glucan which keeps you satiated for longer. Reduces cholesterol, lowers blood pressure and is a perfect food for gluten-sensitive people.

8. Chia Seeds

Chia seeds belong to the group of viscous or soluble fibers which balance the amount of food you digest. They lower blood pressure and blood sugar level and protect the cells from free radicals’ activity.

9. Flax Seeds

The high fiber content reduces the abnormal growth of cells that cause breast cancer and maintains a steady insulin level. Make sure you grind the flax seeds because their shells are hard to digest.

10. Green Tea

Green Tea, one of the healthiest beverages on the planet promotes concentration, fights diabetes, controls mood swings and its EHCG hormone protects the heart and nervous system.

11. Protein Shake

Protein can be found in egg, whey, soy or many other sources. It regulates the level of hunger, increases the metabolism and balances blood sugar levels.

12. Coffee

Just a cup of coffee in the morning will increase your brain performance and alertness, burn fat, improve mood, reduce the risk of liver disease and protect cell-lining.

Avoid consuming the same boring breakfast every day. Be creative and combine different things. For example, combine oats and Greek yogurt, berry and eggs, protein and nuts and many other combinations.